How to improve strength in two months, how to quickly improve physical strength in two months

Aerobic exercise is combined with anaerobic exercise, aerobic refers to skipping rope swimming, and anaerobic refers to equipment exercises. Jump rope for half an hour first, then do push-ups, do three sets in a group of 30, you can do less at first, but don't reduce the number of sets, and rest no more than two minutes between groups. Slowly you can add up, the number of groups can also be, and then it is a half-squat jump, even the thigh explosiveness, practice bounce, the same.

The most important thing is that the waist, back, and abdominal muscles are the core, which is very important, you can do sit-ups or back up, and your calves can hold dumbbells and point your toes. Even the hair is like push-ups, and the amount can be added by yourself. I'm like that, it's only been two months and I've improved a lot, and the landlord can also try it.

However, it is easy to lose nutrients in summer, and muscles are not easy to grow, so you should eat more vegetables, supplement vitamins, and drink more water.

Swimming is the best way to build up your whole body.

The upper limbs can be exercised by push-ups, backwards, sit-ups, etc.

Leap with your lower limbs, lift dumbbells (or turn your head) to run steps.

It would be nice to be able to go to the gym.

Run for half an hour in the morning, then come back and do push-ups, do 20-30 reps. Then in the afternoon, I went to do dumbbell strength training.

I don't know what part of your strength is, but I can train my upper limbs. I practiced like this during my summer vacation: three sets of push-ups a day, a group of 15, three sets of arm bars, a group of 15, it's as simple as that, and the effect is obvious after a summer vacation.

In fact, there is no need to stipulate that you are so dead, the main thing is to do your own limit, when you feel mixed and sore, that is, when your muscles grow, don't give up, the main thing is to persevere!

It's simple, every day the gym is OK. But don't blindly practice gym with trainers and ask them. The key is persistence.

Swimming, bench press, lifting dumbbells, doing sit-ups, upper body. If you want to increase the strength of your lower body, you can do weight raises, step training. Hope it helps.

You go swimming every day and exercise every piece of flesh and cell in your body.

Everyone's physical strength is different, good physical strength can make us energetic, but also enhance the strength of our body, so how to improve our physical strength, people of different ages need to choose their own exercise methods according to their own physical conditions.

For people in their 20s, who are in a good time, they should receive regular exercise, such as:

Aerobics.

Long-distance running, cycling, skipping rope, etc. This age group is most suitable for long-distance running, and long-term persistence can enhance physical strength and increase growth.

Vital capacity. Oxygen uptake will gradually decline in people around 30 years old, oxygen uptake is very important for endurance, especially for people who sit in the office for a long time, joint flexibility will decrease, it is recommended that people in this age group choose jogging

Stretching exercises. Wait.

After the age of 40. During this period, the person's physical strength gradually decreases, and the muscles gradually close and atrophy, which is related to the decrease in the total amount of muscle. It is recommended that people of this age group take a walk or jog every morning to enhance their physical strength, and it is best not to take too strenuous and strong sports such as skipping rope, long-distance running, dumbbells, etc.

In terms of diet, it is recommended to eat more legumes, vegetables, melons and fruits, etc., and eat a nutritious diet.

Comprehensive, conducive to digestion and absorption, drinking more water can help you flush out the garbage in your body, and drinking less coffee to avoid leading to a decrease in sleep quality.

People of different ages need to choose the exercise method that suits them according to their physical condition.

Here are a few exercises to build strength, strengthen lung function, and keep your limbs flexible.

1. About 20 years old. At this stage, "regular physical strength" should be achieved through muscle strengthening training. Perform about 30 minutes of weight training once a week every other day to exercise the main muscle groups (pectorals, shoulders, backs, biceps, triceps, abs, legs).

In addition, you can also do 20 minutes of cardiovascular system exercises, such as aerobics, jogging, cycling, etc.

Second, about 30 years old. During this period, oxygen uptake, which is important for endurance, gradually decreases. In order to maintain a high level of flexibility in the joints, you should do more stretching exercises, and also pay attention to the exercise of the cardiovascular system.

People who sit in the office for a long time should pay more attention to doing some stretching exercises. Here's how: lie on your back, try to lift your knees to your chest, hold for 30 seconds or lift your legs separately, try to raise as high as possible, and hold for 30 seconds.

3. After the age of 40. During this period, the physical strength of the person gradually decreases, the muscles gradually atrophy, and the body begins to "fat", which is related to the decrease in the total amount of muscle. Exercise twice a week and include:

25 30 minutes of cardiovascular workout, moderate intensity; 10 15 minutes of equipment exercises, to small weight, more times, in order to prevent accidents, it is best not to use dumbbells, more use of fitness equipment; 5 10 minutes of stretching exercises, paying special attention to moving the joints and those muscles that are prone to atrophy. In addition, one 45-minute exercise to enhance physical strength should be added during the interval (push-ups, semi-squats, etc. can be done without the help of equipment).

It's simple, running for 40 minutes every morning, and your physical strength will be much better in a month.

It is advisable to go to the gym, but stick to it. If you want to quickly increase your body strength in a month, there are still ways to eat protein powder to grow muscles, and to build muscles and strength. Beef can also be eaten.

Are you a man or a woman, I'll give you some answers.

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number.

Each group should rest for no more than one minute, and each movement should rest for no more than 2 minutes.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abs the next day.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abs day three.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

The rest time of each group of abdominal muscles is 20 seconds to 30 seconds, try to do it as soon as you recover, and the number of each group is appropriate to do tired.

The upper body is weight-bearing and a small sandbag.

Pull-ups are the fastest, then do push-ups.